Meet Gareth Tattum, a personal trainer on a mission to get people fit at home and in the gym.
Amongst some of the questions he is regularly asked are: How do I burn fat with exercise? What is the best way to burn fat in the gym? Which are the best exercises for me? All these questions and many more keep popping up so Gareth decided to put a 12-week home-based fitness plan together.
So many of us think that lots of exercise and fewer calories will help us lose more weight. That is correct but does that mean total fat loss or muscle loss as well?
Basically from a scientific point of view if you eat less, and burn more, you will lose weight. But as soon as you increase your calorie intake you will put the weight back on.
Your body is unique and with the right training programme and nutrition habits you can burn lots of body fat. Remember weight loss doesn’t always mean FAT LOSS. If you cut calories too much and increase your exercise you can actually lose FAT and MUSCLE!
For every pound of muscle, you gain your body will burn an extra 50 calories just to sustain that pound of muscle. However, if you lose muscle you will burn less resulting in a slower metabolism.
So rather than opting for the increased exercise duration and fewer calories opt for eating little and often but using clean and lean muscle-building foods that will help you burn more fat.
Schedule your meals each day:
Breakfast – 8am
Mid – morning snack 11am
Lunch – 1pm
Afternoon snack – 4pm
Dinner – 7pm
By eating smaller but more frequent meals you will speed up your metabolism resulting in more FAT LOSS and less MUSCLE LOSS.
Are you eating the right foods? Protein is harder to break down, resulting in more calories being burnt just to process it. Proteins are full of amino acids so when broken down contribute to muscle-building – muscle maintenance and decrease the risk of muscle wastage.
Quality Protein Foods
Lean chicken and Turkey
Dry nuts, pulses and seeds
This is an example of how you can burn fat with food:
Porridge oats with blueberries and any 1 palm sized full of your choice of dry nuts (almonds, cashews, brazil’s, seeds, walnuts etc)
Why? Porridge oats for slow release energy resulting in more fat loss, blueberries for vitamin C and anti-oxidants, nuts for protein and fibre improving digestive function and muscle enhancing.
Mid – Morning Snack
One piece of fruit with palm sized full of nuts (almonds, cashews, brazil’s, seeds, walnuts etc)
Fruit is packed with essential nutrients / vitamins and minerals and again the nuts for protein – healthy fats and fibre.
Lean chicken or turkey breast with 1 wholemeal pitta and salad.
Pack your pitta with lettuce, cucumber, tomatoes, spinach and kale.
Why? The chicken or turkey is high protein helping repair muscle tissue and will contribute to muscle-building. Salads rich with plenty of greens will keep your iron levels topped up resulting in more energy.
Mid afternoon snack
1 cup of 100% Greek Yogurt with palm sized full of nuts (almonds, cashews, brazil’s, seeds, walnuts etc)
Why? Greek yogurt is high in protein and calcium which contributes to muscle-building and healthy bones.
By this time of the day most of us have finished our working day. So at this point eat less carbohydrates and concentrate on lean meats and fresh vegetables for your main meal of the day. Rather than opting for pasta, chips or starchy carbs go for sweet potato, quinoa or brown rice.
Chicken/Turkey or fish with sweet potato and lots of broccoli, carrots, cabbage etc.
If you get really hungry before bedtime try drinking a pint of water or have a protein shake as this will suppress your appetite.
So why do extra exercise when you can burn fat with food?
Gareth has put together a 12-week plan to help you lose weight fast.
The plan can be downloaded to your phone or computer and is suitable for beginners to the more advanced level.
There are 3 Phases in the plan each lasting a 4-week period.
Phase 1: Workouts are all body weight workouts with no equipment needed making the workouts easy to do at home.
Phase 2 and 3 Require the use of some dumbbells, medicine balls, and resistance bands which can be purchased online or at your local fitness stores.
5 Downloadable PDF booklets containing over 18 workouts.
Over 30 meal plans, a meal guide for training days and rest days.
Access to a member’s area which includes regular short exercise videos for you to follow.
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